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Red Ginger Kraut

This red cabbage is delicious with a little ginger. I made this specifically for those who use the fodmap diet. Sauerkraut made from green cabbage is high fodmap, due to the amount of mannitol which is a sugar alcohol and it belongs in the ‘Polyol’ group within the fodmap acronym. However red cabbage that is fermented is considered low to moderate and might be better tolerated and one spoonful with a meal would be the recommended amount to start with to see how your body responds.

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Pink Peppercorn Pickles

I have two big pink peppercorn trees in my yard. I dry the peppercorns and use them in my pepper grinder and also when I make pickles. I love the mild pepper taste and I like to see them floating in the jar while my pickles ferment. I like to make these in quart jars but you can use a half gallon jar, or pint jars too. Just make sure each jar gets an even amount of the spices, seasonings, and culture. Check out my blog on how to make pickles crunchy!

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Basic Kraut

This is a basic kraut recipe and you can modify it and add more veggies and fruits if you desire. Its fun to experiment and I have over 76 recipes you can try on my recipes tab. You can make this recipe again and again so you’ll always have a jar of delicious probiotic veggies in your fridge that can last for nine months, perfectly preserved.

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Kefir Nut Butter

This recipe has only two ingredients and is so easy to make. And, it tastes just like nut butter—you can’t even tell that there’s kefir mixed in—which is why I love it so much. You can use this any way you’d normally use nut butter. Stuff it in celery—fermented or regular. Make a peanut butter and jelly sandwich. Spread it on apples or other fruits – whatever you want. You’re sure to love its creamy texture.

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Spanish Kimchi

How do I explain how much I love these cultured veggies? The taste is so good and very different from regular kimchi. Hints of jalapeños and unique spices make this cultured vegetable one you’ll reach for again and again. I love it on tacos and as a side dish served with blue corn chips. In El Salvador, the country where this dish originated, it is called Curtido and is often served alongside pupusas, a dish made from corn flour pancake stuffed with a filling of shredded cheese. However you serve it, you’ll get billions of probiotics and a taste that can’t be beat.

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Blueberry Spinach Kraut

This pairs well with sprouted tortilla chips. They are becoming more popular and there are several on the market now. I am loving Unbeatable Blue Tortilla Chips.

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Kefir & Kombucha Fruit Salad

Here are some of the benefits of eating this salad. Apples help to activate the muscle cell insulin receptors keeping blood sugar levels in better balance. Strawberries have strong anti-inflammatory properties. Blueberries have compounds called proanthocyanidins that prevent bacteria from sticking to the walls of the urinary tract, preventing UTI’s. Walnuts also have a positive effect on thermogenesis. Thermogenesis helps to increase your metabolism (the rate at which you burn calories), suppress your appetite, and promote weight loss. Kefir & Kombucha are probiotic powerhouses that give you tons of probiotics. All of the fruits are prebiotics and the kefir and kombucha are probiotic so this salad has numerous benefits!

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Thank You Kraut

We named this Thank You Kraut because it is perfect for Thanksgiving. It’s loaded with cranberries and cranberry juice, which give it quite a unique flavor. You can serve it as a side dish or with crackers or a veggie platter. Or, if you’re like me, you can pile it on top of leftover turkey and sourdough to make a delicious probiotic sandwich. You’ll be thankful you did.

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Kimchi

Kimchi is an ancient dish that Koreans have been making for centuries. In fact, it is their national dish, and I’m sure that every family has their own recipe. My recipe is not as spicy as some, but you can adjust the seasonings to suit your taste.

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Rice Milk Kefir

Fermented rice provides great health benefits. The lactic acid bacteria break down the anti-nutritional factors in rice resulting in an improved bioavailability of micro-nutrients and minerals such as iron, potassium, and calcium by several thousand percentage points. For example, after 12 hours of fermentation of 100 grams of rice, the availability of iron changed from 3.4 mg to 73.91mg (an increase of 2073%). The university also found that fermenting rice for as low as 3 hours significantly increases the bio-availability of nutrients.

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Cranberry Kefir Delish

You can add small orange slices to this dish after it is already prepared for extra flavor. I love it this way, but I would put oranges in everything if I lived in a perfect world. Orange is one of the happiest colors and flavors. I used frozen cranberries to make this dish, but you can use fresh too.

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Acorn Squash with Wisdom Kraut

Fall never tasted so good! The tangerine hue, in butternut squash signifies its many nutrients. It’s has very high levels of beta-carotene (which your body automatically converts to vitamin A) and a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C. If you haven’t tried my wisdom kraut you’re in for a treat. To find the Wisdom Kraut recipe, click on the words “Wisdom Kraut” in the ingredients below.

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Cultured Carrot Coins and Celery Sticks

These fast-fermenting veggies taste almost the same as regular carrots and celery. If ginger is added, it gives it a zesty note. But you can leave it out if you think your kids would prefer them plain. I love seeing little kids hold the little carrot coins in their hands. I also love to fill the celery with nut butter and raisins for a quick snack that even I enjoy.

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Cultured Vegetables Using Kefir Whey

These can get a different taste than veggies made with a starter culture depending on the taste of your kefir whey. Always use fresh kefir whey when making cultured vegetables for the best taste.

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Five Minute Sourdough Bread

This is the bread is a fun loaf to make. Four ingredients, 5 minutes of prep and overnight in the fridge. Then bake fresh in the morning or later in the day.

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Donna’s Sourdough Date & Flax Bread

Allowing the bread to rise in the refrigerator allows the bread to continue to work slowly adding special bacteria to the bread and reducing the inhibitors that are so hard on the body. This also increasing nutrients to allow the bread to become more digestible.

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Cultured Vegetables Without a Culture

This is delicious with just cabbage but you can add other ingredients such as spinach, carrots, seasonings, etc. You must use salt if you don’t use a starter culture. It is necessary to keep the PH correct and keep the bacteria at a safe level.

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Wisdom Kraut

Everyone who tastes this describes it differently. Some say that it tastes like bread stuffing or spicy sweet potatoes and even spaghetti. I just don’t know how to explain it to you, so you’re gonna have to try it and see for yourself.

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Dilly Beans

This is finger food. Kids and adults alike love dilly beans. You get lots of fiber in green beans which helps feed your microbes — prebiotics!. They also act as an easy source for acquiring vitamins like vitamin A, C, K, B6, and folic acid. They ferment fast and last for months in your fridge and are super easy to make.

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Cinnamon Dill Pickles

Cinnamon is surprisingly delicious in pickles. You just need to throw in a couple cinnamon sticks and let them ferment. Try it, you’ll like it!

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Mexican Carrots

Super spicy, throw them in any Mexican dish for extra flavor and probiotics. I try to eat a lot of carrots. Vitamin A that is found in carrots (from beta-carotene), can make a big difference in the health of the body. Researchers at the Jules Stein Institute at the University of California at Los Angeles found that women who consume carrots at least twice per week – compared to women who consume carrots less than once per week – have significantly lower rates of glaucoma (damage to the optic nerve often associated with excessive pressure inside the eye). Check out my article on many ways to ferment carrots. Carrots are superfoods!

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Fermented Hummus

Hummus is a gateway to everything else in your refrigerator. Scoop out some hummus with cultured carrots or cucumbers are yummy too. Hummus is a good source of protein and fiber, chickpeas used in hummus are high in iron, folate, phosphorus and B vitamins. Hummus is something I always have in my fridge.

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Cultured Peach Pico Salsa

Don’t forget to use this salsa in the Pico Bean Dip Recipe! This has a sweet and sour taste that gives flavor to many mexican dishes. Vitamin A is abundant in peaches, which is essential for sharp eyesight. It also protects against lung and mouth cancers, and helps maintain healthy mucus membranes and elasticity in the skin. The darker the peach’s flesh, the more vitamin A it contains. Peaches are good for you!

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Tuscan Tomatoes

Tomatoes tend to get soggy the longer they ferment. This is due to the acidity of tomatoes. Salt will help keep vegetables that are fermenting firmer and crunchy, so don’t skip the salt. This is one of my husband’s favorite cultured vegetables and one he will actually make himself. We love to serve this with Tomato Bruschetta, check out the recipe!

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Cultured Chile Salsa

Use this salsa and Fermented Jalapenos to spice up your Mexican dishes. Cultured salsa is one of the easiest ways to get your family to try cultured foods. They are made in a blender so they’re super simple. I don’t know of a person who doesn’t like salsa. Salsa is chocked full of nutrients and this one has probiotics too!

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Cultured Border Salsa

This yummy salsa is a snap to make. It’s super easy and it’s made in a blender. This is a great way to get people to eat cultured veggies. Everybody loves salsa, so just ferment it and they’ll never know they’re having billions of probiotics in every bite. Tomatoes are one of natures wonder foods and with added spices and probiotics it becomes a super food!

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Donna’s Dill Pickles

If you have ever had Bubbies Pickles, then you will like these pickles. You can even use these ingredients to make Dilly Green Beans. Fermented pickles have billions of probiotics and I have a pickle almost everyday. It only takes three days to make them and they will last up to nine months in your fridge. Give them a try!

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Kombucha Black Bean Salsa

This is one of my favorite summer dishes. Super easy to throw together and a real crowd pleaser. Black beans contain quercetin and saponins which can protect the heart. Black beans also contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally. You can let this ferment for an hour or eat immediately. You can also store this in the fridge for a couple days. It’s a very versatile dish and one I love!

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Ron’s Kefir Onion Dip

You can serve this dip with homemade potato chips. I cut thinly sliced potatoes and fry them in peanut oil till brown and crispy.

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